5 MT - Practice Habit Stacking
30 Jan 2026 · 7 min
Dr. Nneka Unachukwu teaches habit stacking: attaching small repeatable actions to routines you already have. Play mentor videos during school drop-off, listen to business podcasts on your commute, or reach out to three referral sources before work. Pick one habit and stack it onto something you do every day.
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Welcome to the five minute tweak where I share one success habit. You can start practicing today that will change your life as a physician entrepreneur. Today we are talking about habit stacking. So I'm at a stage in my life where I'm so grateful that I get to take my kids to school. So my older two are homeschooled, so they're home with. But the younger two, my 8 year old and my 6 year old, they go to a private school about 15 minutes from my home. And so I take them to school every day. And we came up with this thing that we do. I have a mentor, her name is Terry Savelle Foy. She talks a lot about vision boards, the audacity to dream, your morning routine and those kind of things. And she's very relatable. Her concepts are very simple. And so what I do on our way to school is I would play one of her videos. They're typically seven to 10 minutes long. And I would play one of their videos. Her videos actually give it to my kids. I'm like, here, you guys get to pick. So every day, you know, one of them will pick the video they want to watch. They take turns picking and they get to listen about how to create a vision for your life, how to dream big, how to ask big, know how to develop a really good morning routine. And once they're done with it, we kind of talk about what they got out of it. And then I'm like, yeah, have a great day, all that stuff. And then on the way back from school, we talk about whatever we need to talk about. And so I was thinking about it the other day. I'm like, they are eight and six and if we do this for three, four, five years, how much would they have changed the way they think? Like, how far ahead of their peers would they be if they continue to learn these things, right? And it's not necessarily making me go out of my way. I mean, we're already going to school anyway. We're already in the car anyway. So what we did is we took something new and added it to something we already do. And that is called habit stacking. Okay? The thing about habits is that they're really little, right? Listening to a 10 minute video, watching a 10 minute video every day is not a huge, huge deal. But the thing is, if you do it and you do it as a habit, and you do it long enough, it brings really great results. Now, you may have a habit that you know you should have, right? You know about reading, but maybe you don't read or you know about listening to podcasts, but maybe you don't listen to them regularly. There's no regularity to what you do. And it may seem like, well, it's just so small thing, it doesn't really matter. But it really does matter because done over time, it has huge, huge results. So when you want to add something new, one of the things you can do is to add it to something you already do by default or something you've already built the habit of doing. So, for instance, I have many people who are like, oh, the entremd podcast is my commute on Monday at my commute on Thursday, right? So they're already going to work anyway. And so what they do is that time in the car on the way to work is when I listen to the Entrepreneur podcast, right? Reading you can decide, well, before I go to bed at night, I put a timer for 15 minutes and I read, right? That could be your thing when you think about your business, right? There may be things you know you should be doing in your business as a habit, but you're not doing them yet. But you can habit stack, right? So for instance, think of if when you start your business day, right, you're like, before I do anything else, I must reach out to three potential referral sources. I want you to stop for a second and think about the impact that will have your business. Let's Say you work on your business three days a week. And so that means every week you're reaching out to nine potential referral sources. And you're like this, this is what I do before I start working. If I don't do it, I can't work, right? So your habit, stacking. But that is such a powerful habit. Because if you do that, even if only one out of nine said yes, that means every week you have a new referral source, right? Think about the ripple effect in your business. Think about, you're like, yeah, I know, I need to get my name out there. Nobody knows who I am. Imagine if you're like, I have. Once I come back from lunch, the first thing I do is I pitch three podcast guests so I can be three podcast hosts so I can be a guest on their podcast. Imagine if you did that, right? Imagine if you did that. And so what I want you to do is pick a habit. Pick something that you know, wow, if I do this, it will be so good for my personal development or it'll be so good for my business. Pick one and then stack it on something you already do consistently. Okay, there is something you do consistently. I've even had people go, like, before I brush my teeth, I have to turn my podcast app on, right? What is that? It's just the fight to get things done, to build new habits, right? So pick one thing. Anything. Something that will make your business move forward. Something that is high level, but it's easy to do, is easy not to do, right? Like pitching, like building referral sources, like, things like that. That's easy to do, easy not to do, but the effect is so huge. Pick that. Add it to something you already do, and let's make some new habits. Okay, so there you have it. Now remember, you are part of the on trendy movements. This is the movement that disrupts the healthcare space. So do not keep this to yourself. I want you to share it and I'll see you on the next episode of the On Trendy podcast.
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